Jenny Pena, NBC-HWC

The short answer is yes.

But let me say something first, because this comes up in almost every conversation I have with clients.

Rice is not the enemy.

For millions of people, all across Latin America, Asia, the Caribbean, West Africa, and beyond, rice is not just food. It is culture. It is comfort. It is Sunday dinner at your grandmother’s table. It is the meal that tastes like home.

And the idea that managing your blood sugar means giving it up forever? That is not health coaching. That is cultural erasure dressed up as nutrition advice.

So let’s talk about what actually matters: not whether you eat rice, but how.

WHY RICE GETS A BAD REPUTATION

Rice is a starchy carbohydrate, which means your body breaks it down into glucose relatively quickly. For someone managing blood sugar or working to lower their A1C, eating rice the wrong way (think large portions, on an empty stomach, with nothing else on the plate) can cause a fast spike followed by a crash.

That spike-crash cycle is what leads to fatigue, cravings, brain fog, and over time, higher A1C numbers.

But here is the thing: the problem is rarely the rice itself. It is the context around the rice.

NOT ALL RICE IS THE SAME

Let’s break down the most common types and how they behave in your body.

White rice
White rice has a higher glycemic index, meaning it raises blood sugar faster than other varieties. It has been milled, which removes the outer bran and most of the fiber. This is the rice most people are scared of – and also the rice most deeply embedded in cultural cooking traditions. The good news: with the right pairing and portioning strategy, white rice can absolutely be part of a blood-sugar-friendly meal.

Basmati rice
Basmati – particularly white basmati – has a lower glycemic index than standard white rice. Its starch structure is slightly different, meaning it digests more slowly. It is a great option for people who want a middle ground between white and brown rice.

Brown rice
Brown rice retains its bran layer, which means more fiber, more nutrients, and a slower glucose response. It takes longer to digest, which helps blunt the blood sugar spike. The downside: many people find it less satisfying culturally and texturally, especially if white rice is what they grew up eating.

Jasmine rice
Jasmine rice, particularly white jasmine, has one of the highest glycemic indexes of common rice varieties. It is fragrant and delicious – and worth being more intentional about portions and pairing when you eat it.

THE THREE THINGS THAT ACTUALLY MATTER

To keep rice as part of your diet and support healthy levels of blood sugar and A1c that is within normal range, here are three things to keep in mind:

1. Portion size
   A blood-sugar-friendly portion of cooked rice is about half a cup to three-quarters of a cup – roughly the size of a cupped hand. Most restaurant servings and home plates are two to three times that. You do not have to give up rice. You may just need to recalibrate what a portion looks like on your plate.
2. Pairing with protein and fiber
   This is the most powerful tool you have. When you eat rice alongside protein (chicken, fish, eggs, beans, tofu) and fiber (vegetables, leafy greens, legumes), you slow down how fast the carbohydrates hit your bloodstream. The protein and fiber act as a buffer. Your blood sugar rises more gradually, stays more stable, and you avoid the crash that comes with eating rice alone or with other high-carb sides.

A practical example: a plate of white rice with grilled chicken, black beans, and a side of sauteed vegetables will produce a much gentler blood sugar response than the same amount of rice eaten alone or alongside fried plantains and bread.

3. Timing
   When you eat rice matters too. Eating rice earlier in the day – at lunch rather than as a late dinner – gives your body more time and activity to process the glucose. Eating rice right before sitting or sleeping is when people tend to see the biggest blood sugar impact. A short walk after a rice-heavy meal can also significantly blunt the glucose spike.

THE BOTTOM LINE

You do not have to choose between your culture and your health.

You do not have to eat flavorless food, give up your grandmother’s arroz con pollo, or feel like managing your A1C means living on salads and chicken breast.

What you need is a strategy that works with the food you actually eat and love.

Smaller portions. Pair with protein and fiber every time. Eat earlier when you can. Move a little after meals.

That is it. That is the framework.

And inside the A1C Reset Protocol, this is exactly how we build your plan (a plan around real food, cultural foods, the meals that actually matter to you) so that you are not sticking to a diet you hate but building habits you can actually keep. Want to apply? Book a clarity call to assess and talk about your challenges, your goals and if this is the fit for you HERE

What is the one food you have been most afraid to eat since you started thinking about your blood sugar? Drop it in the comments